Kodi kuti ziume minofu?

Mu ndondomeko ya maphunziro ndi minofu misa pambuyo Anatipatsa pali kufunika kuti adzalipereka kutchuka, m'chilankhulo cha othamanga izo zikumveka "youma kulemera". Relief Taphunzira minofu kutsindika abwino. Koma funso n'lakuti, momwe kuti ziume minofu? Pali njira zingapo kuti amakulolani kukokera mmwamba ndi kupereka mawonekedwe lachindunji kuposa magulu minofu. Childs, kuyanika angakhale monga kudya zakudya zapadera, kumene zofunika kudzaza chakudya chanu ndi zimam'patsa wopanda mankhwala nikzkouglevodnymi. Komanso mu kuyanika minofu pa ntchito mankhwala zovuta kukonza. Yotengedwa maphunziro ndi mbali ya maphunziro pa kupereka chithandizo.

Ngati muli ndi chidwi ndi wothamanga odziwa, momwe kuti ziume minofu, ndiye iye adzakuuzani kuti maphunziro amenewa ali zolinga zikuluzikulu ziwiri: kufukiza thupi mafuta pamene asayambe minofu buku. othamanga ambiri oyenerera angakuuzeni kuti muyenera Osakonda Musanyengedwe aliyense zoti kuonda kenako apeze minofu misa mosavuta, monga afotokozera mu magazini glossy. Ngati inu kugwiritsa ntchito njira zofunika bwanji kuti ziume minofu, onse ali ndi nthawi dziphunzitsiranso pamene thupi lanu kusintha kwa maphunziro ena, kuti zakudya zina. nthaŵi ndi aliyense wothamanga zimachitika m'njira zosiyanasiyana, zina, ndi zinadzala ndi mavuto thanzi. Ngati mungasinthe voliyumu ya mankhwala minofu, ndiye athanzi.

njira yeniyeni kuti awaphunzitse minofu mawonekedwe, mu nkhani zolimbitsa thupi monga maphunziro imodzi, kulemera kwa zipolopolo Pankhaniyi adzakhala zing'onozing'ono, koma chiwerengero cha kubwereza aliyense masewera olimbitsa thupi ali kwambiri kuchuluka. Mwachitsanzo, ngati inu tilimbikire mipiringidzo nthawi 10 ndi miyeso mu makilogalamu 30, kuyanika nthawi n'kofunika kuchita Kankhani akuluakulu waika 3 maulendo 30 ndi zolemera 5-10kg. katundu kusintha malingana ndi kuchuluka kwa kubwereza ndi kulemera mungathe kuchita. The masamu womwewo ndi squat ndi benchi atolankhani, ndi ntchito zina. Nthawi zina, Mpofunika kuthamanga kuthamanga monga izi zimathandiza kuthamanga "rastrusit" kulemera ndi kuchotsa mafuta mofulumira. Ngati mukufuna njira ngati minofu youma, sitiyenera kumvera malangizo a Amateurs, koma bwino kumvera malangizo a othamanga nawo.

H ow oyanikapo mwendo minofu

Kuti bwino idzakungana matupi awo pokonzekera womberani, kwa mphindi 10-15 Ndi bwino ntchito pa cardio wapadera, monga, Mwachitsanzo, kuthamanga njanji. Njira imeneyi n'kofunika konzekera minofu ndi kukonzekera thupi yaikulu katundu maphunziro. Pali njira zambiri kuti kulongosola tsatanetsatane wa mmene kuti ziume mwendo minofu yanu. Kuti miyendo yaitali mtunda ndi kupanga ntchafu omangika ndi caviar njila phazi ndi lalikulu minofu ntchafu, ndi kuchita anyonyomala ndi dumbbells. A Vuto mu mawonekedwe a dumbbell ndi kulola zolimbitsa kusokoneza poyerekeza anyonyomala ochiritsira, koma kusowa kwa barbell kwambiri pa mapewa zingawonjezere chiwerengero cha kubwereza ndi mosamala ntchito pa ntchafu. Kuti miyendo n'kakang'ono ndi kutaya anthu mafuta misa owonjezera, m'pofunika kuchita benchi miyendo. Njira iyi ikhoza kuchitika pa pulogalamu yoyeseza kanthawi kupinda wanu kwambiri kwambiri, ndi zofunika kuti mawondo ake adakhudza mapewa ake. gulu ayenera kubwereza mu waika 3 maulendo 35.

Kodi kuti ziume ABS wanu

Press - ndi mbali ya thupi, amene zoona, zimadalira mmene chithunzi wanu wonse adzayang'ana. Koma kukwaniritsa cubes pa mimba yake si kophweka. Kuti uyambe mpumulo ndikofunikira kusunga zinthu ziwiri: ndende ya mafuta mu thupi lanu musalumphe 10% ndipo ayenera kukhala makulidwe ndithu minofu m'mimba. Ngati inu kuganizira mmene ziume minofu m'mimba, ndi Dziwani kuti dayisi pamwamba zinayenda zambiri kubwereza mu Zochita atamva torso, m'munsi atolankhani kovuta kukhala. Phunziro ake m'pofunika kuchepetsa kulolerana pazipita mapazi mu zokambirana komanso kayendedwe atolankhani katundu kugwirizana ndi magulu a mafupa a chiuno ndi.